Saturday, August 2, 2014

It's Time To Pop Your Cherries...

It's summer and I'm reacquainted with great tasting cherries.

Cherries
are from "genus prunus", that means it contains a single
stony seed. Cherries seem to have a very erotic quality. Who can forget
a girl, who can tie a cherry stem in a knot with her tongue. Guess what they're not just for cocktail decorations, Cherries are a pretty healthy snack as well. Of the over 150 flavonoids found in plants,
anthocyanins have the greatest antioxidant capacity. Cherries are one of the
richest sources of anthocyanins on the planet. The native range
of the wild cherry extends through most of Europe, western Asia and
parts of northern Africa, and the fruit has been consumed throughout
it's range since prehistoric times. A cultivated cherry tree is recorded as
having been brought to Rome from Turkey, in 72 BC. Bing Cherries were first cultivated in the state of
Oregon in the early 1870's, and quickly became the top ranking of
north american cherry varieties. I have to disagree however, my favorite is the giant yellow and red Rainer cherries. Loaded with vitamins,
cherries also contain melatonin a naturally occurring hormone. It is produced within the penial gland. It's called melatonin, and it plays a major role
in regulating a persons biological clock, and sleep habits.

Also, recently there have been many successful studies using melatonin in treatment of
cancer, migraines, cluster headaches, mood disorders, fertility, ADHD,
autism, bi-polar disorder, insomnia, and preventing memory loss in
alzheimer's patients just to name a few. One cup of cherries contains
27mg of melatonin, and this antioxidant also guards against the breakdown of
collagen. This results in a slower rate of wrinkle formation and fine
lines within the skin. Cherries are also rich in vitamin A (beta
carotene) and provide 88 IU's per serving. Vitamin A has been known to
increase collagen production and can help soften facial lines. Cherries
have 19 times the amount of beta carotene than blueberries and
strawberries, and it looks like this little power-house can even help prevent, and
fight cancer. They also contain queritrin which is a potent little anti-cancer
agent on it's own. They also contain ellagic acid, which some experts now believe is
one of the most useful compounds for cancer prevention. Cherries antioxidants, help to repair
free-radical cells in the body. Another compound found in cherries is
perillyl alcohol or POH, which is very effective in reducing the
occurrence of all types of cancer. It stops the spread of cancerous
cells by depriving them of the crucial proteins they require in order to
grow. Researchers at the Agricultural Research Service (ARS) have found
that Cherries, consumed consistently over time, may help defend
the body against inflammation tied to arthritis and heart disease.

At the Human Nutrition Research Center in Davis, California, their research published in the Journal of Nutrition,
showed healthy volunteers consumed about 45 Bing cherries each day for 28
days. Then blood samples revealed that levels of nitric oxide and C
reactive protein dropped by 18-25 percent. Why should you care? Nitric
oxide, and C reactive protein are two indicators which
measure inflammation in the body. According to the researchers, the
cherries contain natural properties which suppress some the
compounds linked to inflammation. Research from Michigan State University suggests
eating cherries can be just as effective as aspirin. Sometimes those headaches seem to be never ending, but in fact, eating
just 20 cherries can be 10 times more effective than taking aspirin.
Anthocyanins present within the fruit deconstruct enzymes which cause
inflammation, and relieve pain associated with headaches at a more rapid
rate. The potassium then removes the excess sodium within the bloodstream. Thereby calming
the blood-vessel walls. Cherries, are loaded with
306 mg of potassium per serving. That can have a positive impact on blood
pressure.

Recent studies suggest blood pressure can be lowered by 25% when eating
this potassium rich fruit. When you are looking for something to rid
yourselves of
belly fat, remember cherries are rich in pectin, a fiber which converts
to a
slow-digesting gel in your stomach, blocks fat storage, and increases
fullness by up to 32%. Research suggests that increasing pectin-rich
foods in our diets can enhance weight loss by up to 38%. One cup of
cherries provides about 2.7g of dietary fiber. Fiber is essential for
intestinal health and helps to prevent constipation. According to
Mayo Clinic.com, fiber also helps to reduce the risk of diabetes and
heart disease. Your body can't digest fiber, you absorb fewer calories
when you eat it. Eating cherries, or drinking fresh cherry juice after a
workout can even speed up your recovery. In a study conducted at
Northumbria University in England,
athletes who drank cherry juice recovered more quickly after
running a marathon than participants who took a placebo. Throughout the
48 hours following the marathon, athletes in the cherry juice group
suffered less inflammation, and oxidative stress which has
harmful side effects on long-distance runners.

The
deep red color of the
cherries was ancient mans first heads-up that the fruit was really special, and now
science is taken that a step farther and uncovered the link between this fruit and good health. Don't forget all
the great deserts that just couldn't live without cherries. Like pies, tarts,
cheesecake, and girls! If you can't get fresh cherries where you live,
try dried cherries, they're like raisins. For a change of pace,
swap cherries for your usual after-workout energy drink or bar. A 1⁄2-cup
serving of dried cherries has 200 calories and about 49 grams of
carbohydrates, about the same as an energy bar. Remember tart cherries
are
pumped full of melatonin, which can positively impact sleep patterns,
and who doesn't want to sleep better.
If you eat enough (about a handful) you may sleep better. All in all,
I'm really glad I got reacquainted with cherries, and you should
too. Good Luck...

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Nothing gives me more joy in life than to help people achieve their fitness goals. Either through my personal training business;Flex-Appeal that I have operated in Orange County, Ca. for over 20yrs. or my nutrition website docsfitnesstips.com. I was dubbed Doc by my sailing crew when I was a racing sailor. After tending to the many bumps & bruises, of my fellow crew. I have been a athlete and trainer for over 20 years. Competing in Soccer, Mtn.Biking, Body Building,Softball,Sailing, and Ultimate Frisbee. I'm a licensed U.S.C.G. Captain, and a PADI Scuba Instructor. My training and nutrition expertise spans over 2 decades of working with competitive athletes in the fitness and athletic arenas, to weight-loss and fitness for Mom & Pop, to working in assisted care facilities with Grandma. As an in home personal trainer, I've trained individuals and families throughout Orange County from Dana Point, Newport Beach, Huntington Beach, San Juan Capistrano, Laguna Beach, Laguna Hills and Laguna Niguel. Please contact me with any fitness or diet questions at, flexappealdoc@ hotmail.com or visit my website for personal training tips at www.docsfitnesstips.com